DON’T Make These Mistakes When Trying to Boost Your Metabolism

Avoid these big diet mistakes and try my tips to burn fat instead.

0:00 Introduction: How to burn fat and lose weight
0:10 What is metabolism?
0:20 Common diet mistakes to avoid
6:15 How to lose weight healthily
10:20 Learn more about what a healthy diet looks like!

Today, I want to cover the five worst diet mistakes, especially when trying to boost metabolism.

The top mistakes dieters make:
1. Trying to boost metabolism
A slow metabolism is not really a slow metabolism at all—it’s an efficient metabolism. Stimulating your metabolism is a bad idea because you’ll burn it out.

2. Going on a low-calorie diet
Many people who appear to have a slow metabolism have a history of going on low-calorie diets.

3. Stoking the metabolic flame
People do this by consuming six small meals throughout the day. But eating frequently doesn’t speed up your metabolism. Every time you eat, you stimulate insulin. Even in small amounts, insulin can prevent you from burning fat.

4. Overtraining
Fat burning occurs in the recovery phase. Overtraining doesn’t allow your body to recover.

5. Consuming processed protein shakes
Protein stimulates three of the fat-burning hormones. But, the quality of the protein is crucial. Many protein shakes are refined and are of poor quality. The protein powders are also typically very high on the insulin index scale. Try consuming high-quality animal protein instead.

Remember, it’s not "lose weight to get healthy." It’s "get healthy to lose weight." Switching to using fat as your fuel instead of glucose and converting your body into a state of ketosis will help you lose weight.

You’ll know you’re in ketosis when you can do intermittent fasting and your appetite and cravings disappear.

To burn fat as fuel, you must consume moderate amounts of high-quality protein and avoid high-carb foods. High-intensity interval training with a lot of recovery will also help you burn fat. On top of that, you need to keep your stress low and get plenty of sleep when trying to lose weight.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:




Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps increase your awareness of the biggest dieting mistakes and how to really burn fat. I’ll see you in the next video.


Join our update list today!

Posted in


  1. @Gotchalaboom on October 16, 2023 at 10:07 am

    0:22 Boosting your metabolism
    1:14 Going on a diet
    2:01 Stoking the metabolic flame
    3:21 Overtraining
    5:17 Processed protein shakes

    • @lonceyscairnswildlifeshorts730 on October 16, 2023 at 10:44 am

      Thank you so much ☺❤

    • @craighuntley6547 on October 16, 2023 at 4:08 pm

      “Going on a diet” is not what he said/ meant

      He’s referring to extremely restrictive low calories long term. One must burn more calories than they consume or they won’t lose weight. You also can’t over train (the other point) so a reduction in calories and eating healthier sources (diet ) is what is necessary. It doesn’t have to be only 500cal a day to be a diet. A “diet” is also technically any food source change.

    • @Gotchalaboom on October 16, 2023 at 4:12 pm

      @@craighuntley6547check 1:15 and maybe try eating more carrot 😊 you really need it 😅

    • @angieobes9835 on October 16, 2023 at 6:09 pm

      ​@@craighuntley6547I just heard it, so, yes he said it. He’s said it in previous videos too.

    • @enessengul219 on October 16, 2023 at 8:57 pm

      @@craighuntley6547lol, it was on screen

  2. @C.N.1 on October 16, 2023 at 10:09 am

    Dont bow to big sugar/fruit, and resist the temptation “if any” from the smells of sugar-breads! 🫡
    Happy Monday, Healthy Keto Community!! 💪 THANK YOU DR. BERG!

  3. @romb1818 on October 16, 2023 at 10:25 am

    One Dr. Berg’s video a day, keeps diseases away. 😉😊👍

  4. @lonceyscairnswildlifeshorts730 on October 16, 2023 at 10:43 am

    Cheers so much Dr Berg today I started my high intensity interval training and I don’t even feel hungry right now ☺❤

  5. @mrstoner2udude799 on October 16, 2023 at 10:58 am

    Great, simple video Dr Berg. Thank you! I still struggle with wanting a cookie in the morning.

    • @SpamMouse on October 16, 2023 at 11:19 am

      Have a high protein breakfast instead.

    • @jodipokorski4354 on October 16, 2023 at 1:57 pm

      Increase fat.

  6. @sarahsincerely2.0 on October 16, 2023 at 11:02 am

    I needed to hear this. I started doing dirty keto and IF, then calorie counting which brought back in carbs. I gained back eight of the forty pounds I lost. I’m recommitting, thanks Dr.berg ♥️

    • @supagreatman2826 on October 16, 2023 at 1:18 pm

      Dirty keto 😂

    • @keithzastrow on October 17, 2023 at 1:55 pm

      Dirty keto is Atkins which is what I do.

  7. @montanamountainutv on October 16, 2023 at 11:04 am

    Do the exact opposite of what they say! I love it. Thanks for being so strong and standing up for all of us!

    • @jimrutherford2773 on October 16, 2023 at 3:34 pm

      He’s 100% correct. The covid pandemic taught me a valuable lesson. Do the opposite of what the mainstream medical community wants you to do and you’re going in the right direction. Since changing my lifestyle and switching to a keto diet I find the same to be true regarding nutrition.

  8. @gothicpagan.666 on October 16, 2023 at 11:19 am

    I’ve personally cut down on excessive exercising and no longer get out of breath. Planning on keeping the routine down to one or two times every five to six months.

  9. @leonardmilcin7798 on October 16, 2023 at 11:31 am

    My advice to “boost” metabolism is to have lots of low intensity aerobic exercise. To lose weight you can either lower your calorie consumption or increase your calories burned. Burning more calories consistently has many benefits. For example, you can have decently looking meals and still be in a deficit. Doing low intensity aerobic training will promote more and healthier mitochondria which in turn offsets a lot of problems like insulin insensitivity.
    But also be careful:
    * you have to plan to do this indefinitely, if you stop exercising daily you will also have to cut calorie consumption immediately or you start losing weight
    * the activity has to be safe and low impact. Otherwise you might injure yourself and being injured when your body is used to a lot of activity is not fun and you will probably gain weight.
    * make sure what it means for the activity to be low intensity. If your activity is walking or running, make sure you can keep talking easily, in full sentences. If you are out of breath while walking briskly then you are no way ready to start jogging… Anything higher than that and you are unlikely to be able to exercise for long enough, each day, and then recover for the next day without some kind of overtraining issues. Also anything higher than that and your body starts cutting down on burning fats and you really want it to be burning fats predominantly.
    * it takes a lot of time, every day. I aim to burn additional 1000 calories every day. For me, this is equivalent of running or walking 16km (10 miles). Since I can’t run 16km (10 miles) every day, I try to run 10km (6 miles) and walk 6km (4miles). This takes about 2h, or at least 2.5h every day if you take into changing your clothes, showering after the run, etc.

  10. @amhawk8742 on October 16, 2023 at 12:12 pm

    As someone studying sport & exercise science, there are 4 ways you can boost your TDEE (Total Daily Energy Expenditure):
    1 – increase BMR (Basic Metabolic Rate) by maximising muscle protein synthesis (eating 1g/kg bodyweight of high quality protein & doing hypertrophy exercises at a suitable intensiveness) since muscle burns 6 calories per pound per day compared to 2 calories for fat,
    2 – increase TEF (Thermal Effect of Food) by eating mainly protein which burns 20-25% more calories from the food just to digest it compared to carbs & negative calorie foods (that are high in fibre so burn more energy getting broken down than they contain),
    3 – increase EAT (Exercise Activity Thermogenesis) since exercise burns calories from glycogen and then fat (but if in a maintenance/calorie restrictive diet then the fat stores will be converted to glucose and then used to top up muscular glycogen – this process burns fat as long as food intake isn’t increased proportionately to exercise – so there’s no minimum amount you need to do to burn fat as any little bit will count toward raising TDEE), and
    4 – NEAT (Non-Exercise Activity Thermogenesis) which includes standing to work/study etc.

    Increasing TDEE (Total Daily Energy Expenditure) coupled with decreasing Energy Absorption by decreasing Energy Intake (whether from fat, protein or carbs) is what leads to weight loss. It’s all a balance of energy IN (absorption) vs OUT (expenditure). It has nothing to do with meal timings or major food group type (beyond the effects of the TEF).

    Note: Individual biochemistry can vary the amount of calories absorbed from the identical caloric intake.

  11. @tinacox9526 on October 16, 2023 at 12:55 pm

    Been doing fasting and keto for 2 years now I’m down to my goal weight thanks for video

  12. @wesleybecker6414 on October 16, 2023 at 1:06 pm

    I’ve been through this entire issue. Keto and Fasting has been my saving grace.

    • @paul756uk2 on October 16, 2023 at 6:44 pm

      Same here.

  13. @supagreatman2826 on October 16, 2023 at 1:17 pm

    To whoever is reading this keep going,you’re doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!

  14. @supagreatman2826 on October 16, 2023 at 1:17 pm

    One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!

    • @leroys.7119 on October 16, 2023 at 5:43 pm

      He also assumes we already have some basis, skipping useless infos that usually bloat down these kind of videos. Which is awesome, makes for much more efficient information!

    • @enessengul219 on October 16, 2023 at 9:07 pm

      @@leroys.7119and he helps!

    • @sandrastallion6456 on October 18, 2023 at 10:58 pm

      But how do I fix my sleep problems.

    • @doodlebibi4369 on October 26, 2023 at 5:02 am

      @@leroys.7119no he doesn’t skip infos. If you’re going on a diet you have to do your full research and most of the which are found in his videos if you care to research.

    • @Christian.23 on November 2, 2023 at 10:11 am

      He dont need

  15. @CatherineAlkalaani-rw9qh on October 16, 2023 at 2:00 pm

    I did all these mistakes you are stating. all my life i did all sorts of diets and really practised hard lost some weight but not sustainable .but thanks to you i followed healthy keto &If for 2 months now and lost all my midsection fat.actually i am overeating in OMAD and yet i am losing all my fat whereas in the past i used to be almost always hungry and craving after eating and never satisfied yet never lost a pound beyond my set weight

  16. @AndyDillbeck on October 16, 2023 at 3:06 pm

    My wife’s metabolism is kind of weird. She’s been doing the keto thing for a while, cutting way down on carbs, and her weight has been mostly holding steady.
    Then we went on a cruise for a week and she ate kind of normal, healthy, in moderation, but with some deserts and stuff. She started feeling full a lot faster, and she ended up losing weight.
    I kind of wonder if her metabolism is super efficient, but when it got a little fuel it decided to just take off.
    Since we got back she went back to eating keto and the weight has started to come back a little…
    I just don’t get it.

    • @chuckleezodiac24 on October 20, 2023 at 11:58 am

      carb loading & carb cycling are cool. once a week or every 10 days, i eat a shitload of carbs. the best way to go is to keep the body guessing.

  17. @BrentAlley on October 16, 2023 at 5:20 pm

    Thanks for this Dr Berg, after a long time going off keto to the SAD 😞 I’m trying to get my mojo back and revving up my metabolic machinery. Perfect timing

  18. @RandomStuff-sn1dw on October 17, 2023 at 5:09 am

    Dr. Berg, what are your thoughts on anti-nutrients in plants?

    Is it still worth it to consume them?

  19. @amandal2201 on October 18, 2023 at 2:20 pm

    I’m about to try keto! Thank you always for all your advice. Your so helpful!! I feel my body is going crazy right now. I was 127 before my last pregnancy ( baby number 4) me 5,3 at 35 years old.. then now after pregnancy and my baby now 16 months old, I can not get off this 12ish pounds. I always have lost baby weight. I feel my cortisol is so high. I’m super frustrated. I used to fast alot before pregnancy but it seems like that’s not even working now. I am starting to run on the treadmill every day. What do I do.

  20. @ambition112 on October 31, 2023 at 9:15 am

    0:25: ⚠ Boosting metabolism through stimulants is a mistake and can lead to long-term issues.
    2:10: 🥦 Lowering carbohydrate intake is crucial for tapping into fat stores and promoting weight loss.
    4:18: 😔 Overtraining and lack of sleep can hinder weight loss efforts, while protein can stimulate metabolism.
    6:33: 💪 To lose weight, focus on getting healthy and using fat as fuel, which can be achieved by converting your body into a state of ketosis.
    8:30: 🥦 The video discusses the importance of keeping cortisol levels low and following the dietary guidelines for a healthy diet.
    Recapped using Tammy AI

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy